Public Whiteboard

Show WOD in Full Screen

Auto Scroll Page

Components

Push Press

Supine Row

Metcon

Settings

WOD

02/17/2016

CFG warm up

400m run or 500m row
10 figure 8 shoulder swings
5 inch worms

2 rounds of
10 walking lunges
10 overhead squats
10 situps
5 pullups

20 double unders

Push Press (10-10-10 (medium weight))

Supine Row (3x8-12)

Supine row with rings with feet on a box.

Metcon (AMRAP - Rounds and Reps)

10minute AMRAP
6 Toes-To-Bar
8 Hand Release Push Ups
10 Wall Balls (20/14)

Rx+
10minute AMRAP
8 Toes-To-Bar
10 Handstand Push Ups
12 Wall Balls (20/14)

Mobility

Lateral Opener/IT Band Smash

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, February 17, 2016

Leaderboard

Men's Push Press
Marc Bauer	06/04/2016	1 x 10 @ 205 lbs
Steve McD	04/30/2014	1 x 10 @ 175 lbs
Emmanuel Gonzalez	10/03/2018	1 x 10 @ 165 lbs

Women's Push Press
Jillian Bauer	04/16/2014	1 x 10 @ 95 lbs
Andrea Brycsak	02/29/2016	1 x 10 @ 95 lbs
Mary Brus	04/16/2014	1 x 10 @ 85 lbs

Male Athletes

1

Marc
Bauer

5:00 AM WOD

3 x 10 @ 195 lbs

2

Kevin
Emerson

11:30 AM WOD

3 x 10 @ 145 lbs

2

Matthew
Morse

7:00 PM WOD

1 x 10 @ 145 lbs

3

Dan
Shaffer

6:00 PM WOD

1 x 10 @ 135 lbs

3

Joshua
Arrietta

7:00 PM WOD

1 x 10 @ 135 lbs

4

Jeff
Wann

5:00 AM WOD

1 x 10 @ 125 lbs

4

Jonah
Hoye

5:00 PM WOD

1 x 10 @ 125 lbs

5

Henry
Kuo

9:00 AM WOD

1 x 10 @ 115 lbs

5

Jacob
Blasi

5:00 PM WOD

1 x 10 @ 115 lbs

6

Chris
Cervantez

5:00 AM WOD

1 x 10 @ 105 lbs

65, 95, 105

6

Jacob
Gaines

5:00 AM WOD

1 x 10 @ 105 lbs

7

Adrian
Morrison

5:00 PM WOD

1 x 10 @ 95 lbs

7

Steve
Alvarez

11:30 AM WOD

1 x 10 @ 95 lbs

8

Jonathan
Gustilo

5:00 AM WOD

1 x 10 @ 85 lbs

9

Griff
(Jim) in

3:30 PM WOD

3 x 10 @ 45 lbs

Female Athletes

1

Ashley
Fallon

5:00 PM WOD

1 x 10 @ 85 lbs

1

Jen
Riley

5:00 PM WOD

1 x 10 @ 85 lbs

1

Lauren
Sakiyama

9:00 AM WOD

1 x 10 @ 85 lbs

1

Mary
Brus

5:00 AM WOD

1 x 10 @ 85 lbs

2

Becca
Butler

5:00 PM WOD

1 x 10 @ 75 lbs

2

Carla
Vivar

5:00 AM WOD

1 x 10 @ 75 lbs

2

Victoria
Adams

5:00 PM WOD

1 x 10 @ 75 lbs

3

Nora
Fragoso

9:00 AM WOD

1 x 10 @ 70 lbs

4

Karen
Victorine

6:00 PM WOD

1 x 10 @ 65 lbs

5

Erin
Conyers

5:00 AM WOD

1 x 10 @ 55 lbs

#65,65

5

Katy
Munson

5:00 PM WOD

1 x 10 @ 55 lbs

6

Kariann
Bernstein

5:00 PM WOD

3 x 10 @ 45 lbs

6

Private

5:00 AM WOD

1 x 10 @ 45 lbs